You’ve decided to take advantage of a crisp fall day and go hiking with your family or friends. Before you head out on a nearby trail, you and your group should pack some essentials.

First, choose a proper backpack. Your backpack should fit comfortably, place more weight at your hips than shoulders and allow you to stand upright when you wear it.

Once you pick the right hiking backpack, what exactly goes in it? Here’s a list to get you started:

• Plenty of water bottles – pack more water than you need. Aim for about a half liter to a liter of water per hour of moderate activity in moderate temperatures.
• Nourishing food/snacks – examples include orange slices, bananas, apples, carrots, peanut butter crackers/sandwiches, protein bars and/or trail mix/nuts. Try these healthy snacks.
• First aid kit and whistle
• Insect repellent
• Sunscreen
• Map and compass
• Waterproof matches or a lighter
• Pocket knife
• Headlamp and/or flashlight (check the batteries before you go)
• Extra clothes – you may want to pack an extra lightweight, moisture-wicking shirt, socks, etc.
• Light raincoat/windbreaker
• Hat and gloves if it’s cold
• Any medications you take daily
• GPS tracker/emergency device
• Trekking poles, ski poles or a hiking stick

Want to move more? Spend time outdoors? Breathe in some fresh air? Join us on an 8-week journey to explore the outdoors and tackle fun, weekly challenges to get your whole family moving! Learn more about the Healthy Driven Take a Hike! Challenge.